Weekend Ramble: 6 Protein Mistakes You’re Making And How To Fix Them

Are you eating enough protein at breakfast? Most people aren’t.

By Anahad O’Connor - Writer for The Washington Post

Optimizing your protein intake can be tricky. It’s not just how much protein you eat that matters, but when you eat it, and the foods that you get it from. You may even have higher protein needs than you think depending on your overall health, your age, your activity levels and other factors.

Protein makes up our muscles, vital organs and skin cells, and it influences our metabolism, appetite and immune system. While our bodies can make some amino acids, which are the building blocks of protein, others we can only get from eating certain foods.

“We store carbohydrates, we store fat, but we don’t store protein — so we do need to eat it every day,” said Anne Kozil, a registered dietitian nutritionist in the food science and human nutrition department at Colorado State University. “If we consume too little protein for too long then we resort to consuming our muscle mass as a protein source, which you don’t want to do.”

We spoke to experts and analyzed studies to identify common protein pitfalls. Here are six of the biggest mistakes that people make when it comes to eating protein.

1: Not eating enough protein at breakfast

Think about your daily meals. Are you getting most of your protein at dinner? It’s common for people to eat relatively little protein at breakfast, slightly more protein at lunch, and then a high-protein meal for dinner, Kozil said.

Some studies estimate that Americans on average get about half their total daily protein intake at dinner alone.

That is in part because chicken, burgers, steak and other protein-rich foods are dinnertime staples. But many popular breakfast foods — such as bagels, cereals, breakfast bars, muffins and other pastries — tend to be relatively low in protein and high in refined carbohydrates.

That’s a problem because eating protein promotes satiety and helps to balance your blood sugar levels. If you skimp on protein at breakfast, then you’re more likely to experience hunger and cravings as the day goes on, making you more likely to reach for foods such as doughnuts, candy and potato chips, Kozil said.

Clinical trials in children and adults have found that when people are given high-protein breakfasts, they tend to feel fuller and are less prone to snacking throughout the day compared with people who are given breakfasts that are relatively low in protein.

Kozil said she sees this in her nutrition counseling practice all the time.

“People tell me ‘I just can’t stop snacking throughout the day,’ or ‘I’m craving sweets all day,’ ” she said. “And then we work on getting more protein at breakfast and that helps them a lot. It’s kind of miraculous. It gives people a sense of control. They don’t feel so out of control with their food choices anymore.”

Every person’s protein needs are different. But in general, you should aim to eat about 25 to 30 grams of protein at breakfast, Kozil said. If you’re far below that number, then increase your protein intake gradually. If you typically have a bagel for breakfast, then add a scrambled egg or two. If you eat muffins for breakfast, try switching to a cup of plain Greek yogurt with some nuts, seeds and berries on top.

Some other good options are cottage cheese, hard-boiled eggs or breakfast burritos with scrambled eggs, beans and cheese or avocado. You could also make a smoothie with a high-quality protein powder made from egg whites or whey, soy, or pea protein.

2: Eating peanut butter because it’s a ‘high protein’ food

You have probably heard that peanut butter has a lot of protein. Some popular peanut butter brands even boast about their protein content on their labels.

But in a report published in a top sports nutrition journal last year, exercise and sports nutrition scientists cautioned that peanut butter isn’t as high in protein as many people think. The report noted that peanut butter is an “energy dense” food: Ounce for ounce, it has a lot more dietary fat and calories compared with eggs, Greek yogurt, lean meats, chicken breast, beans, fish and other high-protein foods.

Peanut butter is certainly nutritious. It contains fiber, vitamins, minerals and heart-healthy unsaturated fats. But it contains at least twice as many grams of fat as protein. You should consider it a great source of fat, rather than a great source of protein, said Jose Antonio, an author of the report and a professor of health and human performance at Nova Southeastern University in Florida.

“If you read the nutrition label on any jar of peanut butter, you will see that it’s mostly fat,” said Antonio, who is also the chief executive of the International Society of Sports Nutrition. “The fat is good for you. But don’t fool yourself into thinking that you’re getting a lot of high-quality protein.”

Two tablespoons of creamy peanut butter — the amount in one serving, or one ounce — has about seven grams of protein, 16 grams of fat and 190 calories.

The authors of the report noted that people who use peanut butter to help them meet their protein needs should consider eating it in moderation because of its high calorie density. Otherwise, the authors warned, they may be setting themselves up for “unintentional weight gain.”

“Peanut butter is a healthy food, but calories still matter,” Antonio said. “If you want to gain weight, eat a bunch of peanut butter. It’s not a great source of protein.”

3: Not eating enough protein as an older adult

The National Academy of Medicine says that the amount of protein the average adult needs on a daily basis is 0.8 grams per kilogram of body weight, or the equivalent of 0.36 grams per pound of body weight. This translates to about 54 grams of daily protein for the average sedentary adult, around the equivalent of eating four ounces of grilled salmon, a 3-ounce grilled chicken breast and one hard-boiled egg.

But this amount — known as the recommended dietary allowance — is just the bare minimum that you need to avoid being malnourished. If you are an athlete or someone who exercises regularly, then you need to eat more protein — anywhere from 0.54 to 1 gram of protein per pound of body weight. You also need to eat more protein if you’re pregnant and in your second or third trimester (about 0.5 grams per pound of body weight).

But what many people don’t realize is that the protein requirements also depend on your age. As we get older, our muscle mass starts to dwindle, and this decline grows steeper after the age of 60. At the same time, our muscles become less responsive to protein as we get older, which makes it harder for our bodies to build and repair muscle tissue — a phenomenon known as anabolic resistance.

“As people age, we have less and less muscle mass, which makes it even more important to protect the muscle that we have,” said Katie Dodd, a registered dietitian nutritionist who runs a blog on nutrition for seniors called the Geriatric Dietitian. “We need muscle to do everything — even simple things like getting out of bed, walking down the stairs, and brushing our teeth.”

To counter this age-related muscle loss and anabolic resistance, it’s critical that older adults eat more than the recommended dietary allowance for protein, Dodd said. If you’ are 65 or older, you should aim to eat about 0.45 to 0.54 grams of protein per pound of body weight, she added. That is about 68 to 81 grams of protein a day for the average senior who weighs 150 pounds.

Research suggests that a substantial number of older adults do not consume adequate amounts of protein. One study of older adults in the United States, Canada, the United Kingdom and the Netherlands found that up to 30 percent did not meet the recommended dietary allowance of 0.36 grams of protein per pound of body weight.

4: Eating too much red and processed meats

Studies show that the top sources of protein in the American diet are chicken and red meat. Not far behind are milk and cheese, “cured” or processed meats, breads, rolls and other refined grains, and eggs.

But processed meats such as hot dogs, bacon, sausages and deli meats typically contain a lot of sodium, saturated fat and preservatives. Red meats such as beef, pork, lamb and veal are also high in saturated fat, which can increase LDL cholesterol, the kind associated with cardiovascular disease.

People who eat a lot of red and processed meats may be at higher risk of cancer, especially colorectal cancer, which has been rising among young adults. The American Institute for Cancer Research recommends eating no more than three portions of red meat weekly, which is equivalent to about 12 to 18 ounces of cooked meat. As for processed meats, the institute says that you should eat “little, if any.”

5: Not eating enough seafood

Seafood is one of the most nutritious high-protein foods you can eat. It is chock full of vitamins, minerals and omega-3 fatty acids, an essential nutrient that our bodies need but can’t produce. A 3.5-ounce serving of wild salmon has at least 22 grams of protein — the amount in nearly four eggs.

Health authorities recommend that you eat at least two servings of seafood each week. Yet 90 percent of adults in the U.S. fall short of this goal. If you’re in this group, then you could be missing out on some major health benefits.

Studies have found that eating seafood promotes brain and heart health and lowers your likelihood of early death. One meta-analysis of studies involving about 670,000 adults found that people who ate the most seafood were less likely to die prematurely from any cause. People who ate half a serving of fish per day, which is roughly two ounces, were 12 percent less likely to die early than those who ate little or no seafood.

The healthiest types of seafood include the following:

• Wild and farmed salmon
• Sardines, anchovies and Atlantic mackerel
• Rainbow trout
• Mussels
• Oysters

6: Not eating enough protein-rich plants

Another healthy source of protein you are probably overlooking is pulses, which include beans, peas and lentils. Pulses are brimming with not only protein, but also vitamins, minerals and fiber, a nutrient that promotes gut health, weight loss and that improves blood sugar and cholesterol levels.

Eating just a single cup of cooked lentils, black beans or pinto beans (or a combination of the three) would deliver 15 to 18 grams of protein and about 15 grams of fiber — more than half your daily fiber needs. Pulses are also among the most affordable high-protein foods in the world.

Yet the average American eats only a half cup of beans, peas or lentils each week — less than the one to three cups that health authorities recommend.

Many people tend to rely on red and processed meats for protein while forgetting that there are plenty of excellent plant sources of protein as well, Kozil said.

“I’m certainly not demonizing meat,” she added. “But I think beans are the best food in the entire world. They have a lot of fiber — which we don’t get enough of as a society — and they’re cheap, filling and full of protein.”

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Tuna Cakes with Lemon & Garlic

Full credit for this zesty dish goes to the Del Monte company.

These better-for-you tuna cakes made with water-packed tuna, peas and Greek yogurt are baked, not fried. They get lots of fresh flavor from lemon zest, garlic and dill. Serve over a mixed greens salad that's dressed with a bright and simple lemon-Dijon vinaigrette.

Ingredients:

• 1 medium lemon
• 1/2 cup plain 2% or nonfat Greek yogurt
• 4 tbsp chopped fresh dill - divided
• 2 tsp Dijon mustard - divided
• 1 tsp garlic - minced
• salt and freshly ground black pepper to taste
• 1 can (15 oz.) Del Monte® Sweet Peas - well drained
• 2 cans (5 oz. each) chunk tuna in water - drained and coarsely flaked ( I prefer solid white Albacore)
• 1/4 cup Panko breadcrumbs
• 2 tbsp olive oil
• 1 bag (5 oz) spring mix lettuce

Preparation:

Preheat oven to 450°F. Line a rimmed baking sheet with parchment paper and coat with cooking spray. Finely grate lemon zest into a large bowl (set aside zested lemon to make the vinaigrette). Stir in yogurt, 2 tbsp dill, 1 tsp mustard, garlic, 1/4 tsp black pepper and 1/8 tsp salt. Add drained peas, drained tuna and Panko; gently stir together to combine.

Drop 8 equal portions (1/3 cup each) onto the baking sheet, spacing them evenly apart. Gently press and shape each portion to be 3-inches wide and about 3/4" thick. Spray generously with cooking spray.

Bake about 15 minutes, until golden brown on the bottom. Carefully flip cakes with a spatula and bake about 10 minutes more, until the second side is golden brown. Meanwhile, squeeze 1 to 2 lemon wedges into a large bowl until you have 2 tsp. juice. Add olive oil and 1 tsp mustard. Season with salt and pepper and whisk to combine.

When tuna cakes are ready, add lettuce and remaining 2 tbsp dill to bowl with lemon dressing; toss to coat. Serve tuna cakes with salad and remaining lemon wedges on the side.

Chef's Note: If you want a more elaborate dressing, have a look at my own

Luscious Lemon Vinaigrette.

Blessed be... and happy cooking!

 

Roasted Cauliflower and Garlic Soup

Here's a real winner my friend Betsy found on the New York Times site. Cauliflower by itself can be rather bland, but combined with all this roasted garlic the vegetable gets elevated to healthy greatness. Enjoy!

Credit goes to: Ali Slagle (New York Times) Serves 4-6

Ingredients:

• 2½ pounds cauliflower (1 very large head), cut into 1-inch florets, leaves reserved
• ¼ cup extra-virgin olive oil, plus more for drizzling
• Salt and pepper
• 1 head garlic

Preparation:

Step 1: Heat the oven to 425 degrees. On a sheet pan, toss the cauliflower florets and leaves with the olive oil and season generously with salt and pepper. Cut off the top ¼ inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut side up. Sprinkle exposed cloves with salt, then drizzle lightly with oil. Wrap the garlic in the foil and place on the sheet pan. Roast until the cauliflower is browned and tender, 30 to 35 minutes.

Step 2: Meanwhile, in a large pot or Dutch oven, bring 6 cups of water and 1 teaspoon salt to a simmer over medium. Reserve about 1 cup cauliflower for the topping, then add the rest to the pot, including any browned bits on the sheet pan. Squeeze the roasted garlic cloves from their skins into the pot. Cover and simmer until the cauliflower is very soft, 7 to 10 minutes.

Step 3: Off the heat, using an immersion blender (or working in batches in a traditional blender), purée the soup until smooth. If thick, add water to taste. If thin, simmer, uncovered, for 5 to 10 minutes to reduce slightly. (The soup will also thicken as it cools.) Season to taste with salt.

Step 4: Serve the soup topped with the reserved roasted cauliflower, a drizzle of olive oil and more black pepper.

Red Bean Casserole with Chicken

Credit goes to the American Diabetes Association’s Diabetes Comfort Food Cookbook

The secret to this casserole is in the orange zest. It provides a clean, fresh taste to this one-pot casserole. The dish is somewhat like a cassoulet, but because it contains no red meat, it’s so much better for you. The red beans provide more of the protein with the added bonus of a good fiber.

Ingredients:

• 1 lb chicken breast – no skin, cubed to 1” pieces and brined for an hour
• 4 cloves garlic – smash minced
• ½ tsp dried thyme
• kosher salt to taste
• freshly ground black pepper to taste
• 1.5 tbsp olive oil - divided
• 1 lge onion – chopped
• 2 med carrots – peeled and julienned
• 1 cup canned whole tomatoes – coarsely chopped, with their juice
• ¼ cup dry white wine – use real wine… the stuff labeled cooking wine has too much salt
• 2 15 oz cans red kidney beans – drained and rinsed - about 3 cups
• 1 tsp fresh orange zest
• 4 tbsp plain breadcrumbs or Panko

Preparation:

Brine the chicken in a standard salt brine for about an hour. Rinse to remove excess salt, then toss the chicken with the garlic, thyme, salt and pepper in a small bowl. Cover and refrigerate for 1-2 hours.

In a Dutch oven or large skillet with cover, heat 1 tbsp of olive oil over medium heat. Add the chicken and saute for 4-5 minutes. Transfer chicken to a plate and set aside.

Preheat oven to 400 degrees F. Add the onion and carrots to the pan and saute for about 6-7 minutes until onions are soft. Add the tomatoes with juice, wine, beans and orange zest. Bring to a boil. Lower heat and add chicken back to the pan. Cover, transfer pot to the oven, and bake for 20 minutes.

Combine ½ tbsp olive oil and the breadcrumbs. Uncover the pot and sprinkle the breadcrumbs on top of the casserole. Bake for another 10 minutes uncovered until the crumbs are browned.

Blessed be... and happy cooking!

Baked Salmon & Shrimp Alfredo

Really simple, really fun, really tasty!

It turns out you don't need pasta to enjoy some good Alfredo. :-)

Ingredients:

• 2  6 oz salmon filets
• 10 large shrimp - raw, cleaned, tail off
• 2 tbsp olive oil
• 1 scallion - cut into 1/4" sections
• 1/3 cup of your favorite plain Alfredo sauce. I like Bertolli. :-)
• 2-3 grinds fresh black pepper

Preparation:

Pat filets dry and then coat with half the oil. Bake at 385 for 8-9 minutes depending on thickness.

Cut each shrimp into four equal sections. Heat a small skillet with half the olive oil. Add shrimp and scallions and sautee, stirring/tossing frequently over medium heat until shrimp is just done. Stir in Alfredo sauce and black pepper. 

Plate salmon and cover with shrimp Alfredo. Serve with your vegetable of choice. Here I did sauteed zucchini with a touch of leftover tomato sauce, but I think asparagus would be a better pairing.

Blessed be... and happy cooking!

Asian Coleslaw

Adapted from a recipe originally posted on allrecipes.com

This is a different take on traditional coleslaw. I was introduced to this dish at a family gathering years ago and instantly fell in love with the flavor pallet. The Asian flavors really make this coleslaw pop... Enjoy!

Makes 10 servings

Ingredients:

• 6 tablespoons rice wine vinegar
• 6 tablespoons vegetable oil
• 5 tablespoons creamy peanut butter
• 3 tablespoons soy sauce
• 3 tablespoons brown sugar
• 2 tablespoons minced fresh ginger root
• 1 1/2 tablespoons minced garlic
• 6 cups thinly sliced green cabbage
• 3 cups thinly sliced red cabbage
• 2 red bell peppers, thinly sliced
• 2 carrots, julienned
• 6 green onions, chopped
• 1/2 cup chopped fresh parsley

Preparation:

In a medium bowl, whisk together the rice vinegar, oil, peanut butter, soy sauce, brown sugar, ginger, and garlic.

In a large bowl, mix the green cabbage, red cabbage, red bell peppers, carrots, green onions, and parsley. Toss with the peanut butter mixture just before serving.

Blessed be… and happy cooking!

Pinto Bean Cakes & Avocado Salsa

 Credit for this vegetarian beauty goes to The Washington Post

Servings: 4 (makes 8 cakes)

Ingredients:

For the Bean Cakes

• Two (15-ounce) cans no-salt-added pinto beans (3 1/2 cups total), drained but not rinsed, with liquid reserved
• 1/2 cup fine or medium-grind cornmeal
• 1/2 cup finely chopped red onion (from 1/2 of a 12-ounce onion)
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon fine salt, plus more to taste
• 1/2 teaspoon ground black pepper
• 4 tablespoons olive oil, divided
• Cilantro leaves, for garnish
• Lime wedges, for garnish

 For the Avocado Salsa

• Flesh of 1 ripe medium avocado, diced
• 1 medium tomato, diced
• 1/2 cup diced red onion (from 1/2 of a 12-ounce onion) medium red onion, diced
• 1 garlic clove, finely grated or pressed
• 2 tablespoons fresh lime juice
• 1/4 cup lightly packed fresh cilantro, chopped
• 1/4 teaspoon fine salt, plus more to taste

Preparation:

Position a rack in the middle of the oven and set a large, rimmed baking sheet on it. Preheat the oven to 200 degrees.

Make the bean cakes: In a large bowl, use a potato masher or fork to mash together the pinto beans, cornmeal, onion, smoked paprika, garlic powder, salt and pepper until well combined. Taste, and season with more salt as needed. If the mixture isn’t holding together well, add the bean liquid, 1 tablespoon at a time, until it holds together but isn’t wet.

Divide the mixture into 8 equal portions (about 1/3 cup each). Wet your hands and shape each portion into a patty about 3 to 4 inches in diameter and 1/2-inch thick.

In a large skillet over medium-high heat, heat 2 tablespoons of the oil until it shimmers. Add 4 patties and cook until a crisp, dark golden brown crust forms, 2 to 3 minutes per side. Transfer to the baking sheet in the warm oven. Repeat with the remaining patties, using the remaining 2 tablespoons of oil and heating it before frying.

Make the salsa: In a medium bowl, gently toss together the avocado, tomato, onion, garlic, lime, cilantro and salt. Taste, and season with more salt as needed.

To serve, divide the patties among 4 plates and top each portion with about 1/3 cup salsa. Serve warm.

Blessed be… and happy cooking!

Weekend Ramble: How Do Tomatoes Affect Blood Sugar?

I have always known tomatoes to be a healthy food for just about everyone, but I wanted to know more specifically what kind of role these beauties play in the culinary world of a diabetic. In my research I came across this very informative and comprehensive article written by Registered Dietician Julia Zakrzewski on Signos.com.

How Do Tomatoes Affect Blood Sugar?

By Julia Zakrzewski, RD - Signos Health & Nutrition Writer

Science-based and reviewed

Published: September 7, 2022

Tomatoes are low in sugar and are packed with nutrients, making them a blood-sugar-friendly food. The bright red fruit is rich in lycopene, vitamin C, and potassium, which contribute to heart health and immune function.

All fresh tomatoes are low in sugars and because they fall low on the glycemic index, don’t usually have a significant impact on blood sugar levels. In fact, they are actually high in potassium and lycopene, which can help improve blood sugar. 

Keep reading to find out why these nutrients are important for your health, and how you can incorporate both fresh and canned tomatoes into your daily diet. 

Glycemic Index of Tomatoes

Fresh tomatoes are non-starchy vegetables that contain very few sugars and have a very low glycemic index (GI) score. It is estimated the GI is 15 for a 5oz tomato.

Do All Tomatoes Have the Same GI? 

There are hundreds of different varieties of tomatoes. The most popular ones you may recognize include: 

• Roma
• Heirloom
• Beefsteak
• Cherry 
• Grape 

Different types of tomatoes lend themselves to different preparations and uses. Because of their size, cherry and grape tomatoes are better suited for salads or an easy snack. Beefsteak and heirloom tomatoes are larger and a bit sturdier, so they can hold up on a sandwich. Roma tomatoes are naturally sweeter and are best used for canning or sauces. 

The USDA nutrient database lists similar carb content across the fresh tomato varieties and a similar GI scores across the board. So whether you are using your fresh tomatoes in a salad or turning them into a sauce, know your blood sugars should remain stable.

Will Fresh Tomatoes Raise Your Blood Sugar?

It is unlikely that fresh tomatoes will raise your blood sugar. A low GI score is an indicator that the food will slowly digest in your system and have a delayed effect on your blood sugar levels. 

But, tomatoes are not a significant source of fiber. They only offer approximately 1-2g of fiber per 100g serving. Pairing tomatoes with other vegetables, like dark leafy greens or avocado, can help increase your total fiber intake during your meals, which plays a key role in slowing down your glucose metabolism and absorption. 

Will Canned Tomatoes Impact Blood Sugar Levels? 

Canned tomatoes are still low in starch and will also have a low GI score. This means they should not impact your blood sugar levels, either. 

Sometimes canned tomatoes are prepared with herbs and spices. Commonly used canned tomato-based products, like sauces, have large amounts of added sugars. Sugars are used to balance the acidity of tomatoes, making them sweeter. If you see sugar on the ingredient list, put the can down and look for a sugar-free option. Added sugars are more likely to raise blood sugar levels.

Always try to buy unflavoured canned vegetables whenever possible. 

Glycemic Index of Tomato-Based Foods

Fresh tomatoes are a key ingredient for other foods. Here is a list of popular tomato-based products and their GI score:

• Tomato sauce (Marinara): 23
• Unsweetened tomato juice: 38
• Canned tomato soup: 38

Tomato paste and condiments, such as ketchup, do not have assigned GI scores. These items are usually referred to as miscellaneous sauces that are used to enhance the flavor of foods instead of being a full meal. 

An entire bottle of ketchup can have high sugar content (again, check your labels!). But if you monitor your portion sizes, you would only be consuming 3g of sugar per tablespoon. You can control how much sauce you add to your meals and monitor your sugar intake.  

When buying tomato sauce, look for a short, clean ingredient list with no added sugar.

Nutrients in Tomatoes 

Tomatoes constitute mostly of water and they contain essential vitamins including: 

Vitamin C: supports immune function and promotes protein synthesis. Both of these mechanisms reduce your risk of disease. 

Potassium: helps to regulate cardiac function and can help lower blood pressure. People with lower blood levels of potassium may be at a higher risk for type two diabetes.

Lycopene: is an antioxidant that gives tomatoes their red color. It is being researched for its potential role in weight management. 

A 2019 study tested the potential weight loss benefits of lycopene supplements on obese mice. The results indicated a positive correlation between lycopene supplements and observed weight loss. While human trials need to be completed, it is a promising area of research. 

Unflavored canned tomatoes and tomato juice products all carry similar nutrient profiles. The most significant difference between products is the fiber content. Tomato juice has much lower fiber compared to canned and fresh tomatoes.

Can Tomatoes Reduce Insulin Resistance?

Your pancreas produces a hormone called insulin, which is responsible for clearing sugars out of your bloodstream. 

Insulin resistance means your insulin hormone is no longer able to efficiently clear sugars and your blood glucose levels can rise. 

Researchers have been studying the link between tomatoes and blood sugar improvements in people with diabetes since the 1990s. Scientists have found bioactive compounds in fresh and cooked tomatoes that reduce oxidative stress related to diabetes. 

Oxidative stress is when the free radicals in your body outnumber the antioxidants. Free radicals are harmful to your health and an abundance of these molecules increases the risk of developing different diseases. 

Although the data is promising, no studies exist yet on the link between tomatoes and blood sugar control in people without diabetes. 

Potassium and Insulin Secretion 

Some observational studies have demonstrated that lower potassium levels may increase your risk of diabetes. This is because potassium channels affect pancreatic beta cells, which are involved with insulin production and secretion. 

Your body regulates your blood potassium levels through biochemical signaling, but the resources must be replenished. Eating potassium-rich foods, such as fresh or cooked tomatoes, is recommended to help you satisfy your potassium requirements. 

Other Health Benefits of Tomatoes 

Phytochemicals are natural chemical compounds found in different plant-based foods, including tomatoes. It’s speculated that phytochemicals can decrease your risk of developing certain types of cancer. 

In 2021 a large-scale meta-analysis reviewed all high-quality studies that investigated any link between phytochemical intake and colon cancer incidence.

The data showed a positive link that people who ate a diet rich in phytochemicals had decreased incidence of colon cancer compared to people who consumed fewer phytochemical-rich foods. 

How to Add More Tomatoes to a Healthy Diet

Tomatoes are versatile and can be eaten on their own or mixed into your favorite dishes. Pair them with protein-rich or fiber-rich foods to delay digestion and minimize any impact on your blood sugars. Try these tomato-forward ideas: 

Tomato slices on a grilled cheese sandwich, made with whole grain bread.

Sautée tomatoes and spinach into your breakfast omelet.

Tomato salad with three different varieties and colors, and add legumes for protein. 

Stock your pantry with canned (no sugar added) tomatoes. 

Add canned tomatoes and tomato paste to your next soup or chili dish. 

Swap out fruit juice for unflavoured tomato juice. 

As you explore adding more tomatoes into your cooking, consider choosing specific varieties for your dishes.

Try This Famous Tomato Salad 

A famous tomato salad, that aligns with the Mediterranean diet, is the Caprese salad. It has simple instructions and is blood-sugar friendly: 

• Cut 1-2 ripe tomatoes into slices 
• Cut 8oz fresh mozzarella into ¼” slices
• A handful of fresh basil leaves
• 2 tablespoons each of olive oil and balsamic glaze to dress the salad 

Layer your ingredients in a repeating pattern: tomato, mozzarella, and basil. Repeat the pattern until you have used all your ingredients. Drizzle olive oil and balsamic glaze over your salad. You can add a pinch of salt and fresh ground pepper if you want. 

Are There Downsides of Eating Tomatoes? 

People who suffer from acid reflux or who are recovering from an ulcer are advised to limit their intake of tomato products. The high ascorbic acid in tomatoes can aggravate symptoms and worsen feelings of heartburn. 

This recommendation includes all tomato products, including tomato sauces, salsas, and tomato juice drinks. 

Can You Eat Too Many Tomatoes? 

There is no scientific literature to suggest how many tomatoes are safe to eat in a day. You should listen to how your body responds to tomatoes and make a decision that feels right for you. 

Are Green Tomatoes Safe to Eat? 

There are two circumstances when you would encounter a green tomato: the first is an unripe red tomato, and the second would be a variety of tomato that grows green with stripes. 

Both of these are safe to eat, but the unripened tomato will lack flavor and nutrients. 

A true green tomato has a tart flavor that offers more crunch than a regular red tomato. Green tomatoes are normally cooked before eating and used in salsa, or they are breaded and fried. 

While fried tomatoes are delicious, they are also higher in fats and carbs. You can try making them in the airfryer or grilling them instead. 

Tomatoes and Blood Sugar: Key Takeaways

Tomatoes are nutritious, and they are loaded with essential vitamins and antioxidants. They have low sugar content and should not cause your sugar levels to increase. 

You can rely on fresh tomatoes or canned options in your diet. Choose unflavored canned options whenever possible and always read the ingredients before buying. 

If you suffer from acid reflux you should wean back on tomatoes until your symptoms subside. 

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Spinach Salad by Chef Michael R

Fun, vibrant and healthy is how I describe this salad that pairs well with many proteins. Enjoy!

Ingredients:

• 2 lge handfuls baby leaf spinach - big stems removed
• 1/2 cup sliced baby portobello mushrooms
• 1 lge tomato - cut up to your idea of bite size
• 1/2 cup chickpeas
• 2 tbsp roasted pepitas
• Luscious Lemon Vinaigrette - click for recipe

Preparation:

Place the pepitas in a small skillet with medium heat. Toss frequently until they get to a nice toasty brown. Remove from hot pan into cool bowl and set aside to cool.

Once pepitas are cooled, mix all ingredients in large salad bowl and add vinaigrette.

Blessed be... and happy cooking!

 

Weeknight Chicken Soup

Full credit for this recipe goes to the American Diabetes Association who posted it in their Diabetes Food Hub. It can be on a weeknight table in 30 minutes provided you have some pre-cooked chicken and barley. Enjoy!

Makes 8 one-cup servings

Ingredients:

• 2 tsp olive oil
• 1 medium yellow onion - diced
• 2 carrots - diced - amount per serving is okay even with cooked carrot's high GI
• 3 celery stalks - diced
• 16 oz white or baby portobello mushrooms - sliced
• 32 oz low sodium chicken broth
• 1 sprig fresh thyme
• 2 bay leaves
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup pre-cooked barley
• 2 cups pre-cooked chicken breast - shredded

Preparation:

Add oil to a soup pot over medium heat. Add onion, carrots, celery and mushrooms and saute for 5 minutes with some tossing.

Add broth, thyme, bay leaves, salt and pepper. Bring to a boil and reduce heat. Cover and simmer for 20 minutes.

Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.

Note:

Precooked barley can be stored in an airtight container in the fridge for up to seven days. Alternately you can freeze 1 cup servings in baggies for up to six months.

Cooked chicken can also be stored frozen for same time, but anything refrigerated should be used within 3-4 days.

 Blessed be...and happy cooking!

San Diego Rattlesnake Eggs

We stumbled upon this very tasty appetizer at a restaurant in San Diego years ago. The name is what really intrigued me and I chuckled at the menu description. Our server did not know why the appetizer had the name, but it really didn't matter because these "rattlesnake eggs" were just insanely good! I've done my best here to recreate the dish... hope you enjoy!

Ingredients:

• 6-8 small/medium jalapeno peppers
• 6-8 med/lge peeled & cleaned shrimp - cooked & chopped
• 1 strip lower sodium bacon per jalapeno
• 4-6 oz regular cream cheese
• green parts from two scallions - minced
• olive oil
• garlic powder to taste
• extra heat like paprika, crushed Aleppo pepper, sriracha optional

Preparation:

Wash and dry the jalapenos. Slice open one side and carefully remove seeds. Do your best to keep the stem in place as it will serve as a "handle" for eating.

Soften the cream cheese using a fork and a touch of olive oil to mash. Combine with shrimp, scallion, garlic powder and any other heat you choose. I personally find the heat of the jalapeno to be plenty, but feel free to make these babies sing your own tune. :-)

Carefully stuff each jalapeno until full... then wrap each one in a slice of raw bacon. Place the assembled eggs in a lightly sprayed baking dish with the end of the bacon strip at the bottom of its jalapeno so it doesn't unravel during baking.

Bake at 375 F for 40-50 minutes or until the bacon is golden brown. Serve with a ranch style dipping sauce or create something on your own. I like to lean toward citrus & yogurt for this one. 

Blessed be... and happy cooking!